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This episode compares several types of steady state endurance training to the ability to perform repeated efforts above threshold and sprints. It outlines some of the science behind the different adaptations, training strategies to improve your ability, and suggested methods to track this specific type of fitness.
In the penultimate episode of the VO2max series, we dive deep into how the heart pumps and adapts, how this stress leads to increased VO2max, and why cyclists may not want to take training cues from cross-country skiing.
Effects of detraining on cardiovascular responses to exercise: role of blood volume
Endurance athletes' stroke volume does not plateau: major advantage is diastolic function
Acute and Chronic Response to Exercise in Athletes: The “Supernormal Heart”
The slow component of vo2max is often mentioned but seldom discussed. We take a deep dive into the nature of the slow component, including thermodynamics, fiber type, and the size principle.
Cycling efficiency is related to the percentage of type I muscle fibers
Muscle fiber recruitment and the slow component of O2 uptake: constant work rate vs all out sprint exercise
In the first episode in a VO2max series, we take a deep dive into why VO2max power, or maximal aerobic power (MAP), is not a simple number that can be found in a simple test. We discuss the history, physiological, and methodological underpinnings of ramp tests and what makes them flawed, and what some people have done to try and account for these. Additional methods of MAP testing and tracking and their drawbacks are discussed. We conclude with some practical advice for ways to monitor improvements your own VO2max.
Adami study on ramp rates
Second study on longer ramp rates
Coggan blog post on estimating VO2max power
Pinot & Grappe VO2max model
Lactate remains a misunderstood molecule, and popular experts still don't have a full understanding of where it comes from or why. In this episode, Kolie explains the basic biochemical context of lactate, where it really comes from, and why we make it at rest and during exercise. You will come away from this episode with a good understanding of how enzymes catalyze reactions, the importance of always making lactate, and the kinds of things that cause demand on glycolysis.
Metabolic pathway map
BRENDA database entry for human LDH
Watts Doc #14: Effective FTP Training
In this highly anticipated episode, a scientific paper and some metabolic logic show us a simple, effective way to make your FTP training better.
Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners
Watts Doc #10: Can Fat-Adaptive Diets Lead To Better Performance Through Glycogen Sparing?
One of the theorized benefits of low carb or ketogenic diets for cyclists is that it spares glycogen so it can be used when needed most. Kolie and Kyle walk through a paper investigating this question. They then discuss the upsides and downsides and potential utility of fat-adaptive diets in daily training.
Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance
Watts Doc #7: What Is Base Really?
Does going slow make you slow? Do you need to go slow to make you fast? We look into the reasoning behind two opposite training philosophies, then figure out what aerobic base really is, what's effective, and why.
This episode begins with the mind-muscle connection of neural drive before diving into research on doing strength and endurance training concurrently, and how they interfere with each other. We then look at how the latest scientific research provides training solutions.
1980 Concurrent Training Study. Interference of strength development by simultaneously training for strength and endurance
2014 Concurrent Training Review, full text. Using Molecular Biology to Maximize Concurrent Training
What do high intensity intervals, the original Tabata protocol, and a calcium leak have in common? Kolie and Kyle take a look at three scientific papers, what they might mean for you, and how to apply the conclusions to your training.
1996 Tabata study. Full text available. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max)
2015 Ryanodine receptor study, full text. Ryanodine receptor fragmentation and sarcoplasmic reticulum Ca2+ leak after one session of high-intensity interval exercise
3x20 FTP vs HIT study on gene expression. Mitochondrial gene expression in elite cyclists: effects of high-intensity interval exercise